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How I PSMF - Requted by Robertscott

Posted: Sun Jul 08, 2012 2:18 pm
by NightFaLL
It's pretty simple, really, which is why it's easy.

Two foods:

Chicken Breasts
Broccoli

6 or so Supplements:

Caffeine
Ephedrine
Fish Oil
Multivitamin
Potassium
Pre-workout/creatine (I liked Maximize v2, before it was banned recently)

Maintain same workout, add in fasted LISS cardio before eating every day. (30 mins max incline walking, 3.5mph, 120bpm HR).

The thing most people screw up is trying to change their workout when they're dieting - just keep doing what you're doing and keep the same amount of weight on the bar.

Also, studies have shown that dieters with the most success are the ones that eat the fewest different foods.

Hence, chicken+broccoli.

I wouldn't recommend doing it for more than 2 weeks unless you're over 15% bodyfat.


My daily macros were somewhere along the lines of:

270g protein
50g carbs
5g fat

= ~ 1325 calories

I'd definitely recommend looking in to lyle mcdonald's Rapid Fatloss Handbook if anyone thinks they have the willpower to try it - because this diet is essentially foolproof, if you have the willpower.


Also my protein/calorie requirements were higher, due to higher LBM - the handbook break's all that down for you and is definitely worth a read.

Also, this was how I got to my lowest BF% - the way I lost almost 100lbs was similar, though, i essentially ate nothing but lean meats and lettuce/broccoli/spinach.

Re: How I PSMF - Requted by Robertscott

Posted: Sun Jul 08, 2012 3:03 pm
by Dub
Nice. I wouldn't have the guts to eat nothing but chicken and broccoli for weeks. How long did you do this again? And with what results?

How were your workouts? Max Effort? Did the diet have any noticeable effect?

Re: How I PSMF - Requted by Robertscott

Posted: Sun Jul 08, 2012 3:14 pm
by robertscott
Jeepers! That's rough. I've actually looked into Lyle McDonald's RFL and it's pretty interesting stuff.

I have some questions too:

what was your ephedrine dose?
how long have you done this for?
no whey?
how crazy did you go when doing this?

Re: How I PSMF - Requted by Robertscott

Posted: Sun Jul 08, 2012 3:16 pm
by robertscott
also, I really hope all the people who bitch about how they can't lose weight read this thread.

Re: How I PSMF - Requted by Robertscott

Posted: Sun Jul 08, 2012 7:50 pm
by NightFaLL
Dub wrote:Nice. I wouldn't have the guts to eat nothing but chicken and broccoli for weeks. How long did you do this again? And with what results?

How were your workouts? Max Effort? Did the diet have any noticeable effect?
None during the 2 weeks I did it - I lift heavy, frequently, and am usually hopped up on stimulants. I lifted 5 days/wk.

Also, when I did it when I was obese my strength went up as i was still new to consistent lifting then.

There really is no down side for people who are 20+% bodyfat - for males, that is.

Re: How I PSMF - Requted by Robertscott

Posted: Sun Jul 08, 2012 7:51 pm
by NightFaLL
robertscott wrote:Jeepers! That's rough. I've actually looked into Lyle McDonald's RFL and it's pretty interesting stuff.

I have some questions too:

what was your ephedrine dose?
how long have you done this for?
no whey?
how crazy did you go when doing this?
1 bronkaid tablet + 1 caffeine pill (or 16oz coffee) 3x/day - morning, noon, before workout (4-5pm).

I've done it to jump start a lot of diets, but if you're in the teens for bodyfat, I'd stay away from doing it long term.

Whey on occasion, but honestly - you don't get to eat much, so might as well get all of it from real food.

I honestly felt like a badass, just because i was leaning out so much - nothing more motivated than seeing striations in your shoulders.

Re: How I PSMF - Requted by Robertscott

Posted: Mon Jul 09, 2012 6:36 am
by robertscott
I have one more question: How much of a fast were you doing?

Re: How I PSMF - Requted by Robertscott

Posted: Mon Jul 09, 2012 7:14 am
by NightFaLL
I usually didn't eat until afternoon, so I coiuld do fasted cardio around 10-11am.

Re: How I PSMF - Requted by Robertscott

Posted: Mon Jul 09, 2012 7:23 am
by robertscott
very cool, I think I'll give this a blast in September and see how I get on.

Re: How I PSMF - Requted by Robertscott

Posted: Mon Jul 09, 2012 7:25 am
by robertscott
oh wait actually I have another question:

I see E, I see C, but why no A?

Re: How I PSMF - Requted by Robertscott

Posted: Mon Jul 09, 2012 10:05 am
by Nevage
Yeah that RFL handbook is wicked. I did this mon - fri for a couple of weeks and will do it again before my next holiday. Chicken breast, Whey, multi vit, omegas, caffeine/coffee, creatine. <1000 cals for me. Fasted for 16 - 22 hours as well, lifts were the same although I decreased the amount of isolation work and stuck to compounds. Did some steady state cardio once for 30 mins (exercise bike) but will prob do more next time.

Re: How I PSMF - Requted by Robertscott

Posted: Mon Jul 09, 2012 1:17 pm
by NightFaLL
robertscott wrote:oh wait actually I have another question:

I see E, I see C, but why no A?
The aspirin isn't nearly as effective as you would think, plus from what I've read the blood thinning effect is more dangerous than helpful.

Re: How I PSMF - Requted by Robertscott

Posted: Mon Jul 09, 2012 4:51 pm
by robertscott
I've never used anything like that before, how much do you think the EC helps?

Re: How I PSMF - Requted by Robertscott

Posted: Mon Jul 09, 2012 5:21 pm
by NightFaLL
robertscott wrote:I've never used anything like that before, how much do you think the EC helps?
Makes a huge difference with both appetite and energy.

Re: How I PSMF - Requted by Robertscott

Posted: Mon Jul 09, 2012 11:10 pm
by Ironman
That's a pretty hardcore diet. You'd definitely need a stimulant like the ephedrine to pull that off, as far as having energy and being able to stick to the diet. Albuterol would probably work well too....the tablets/capsules obviously, not the inhaler.